Whole milk Greek fruit yogurt vs Dry curd cottage cheese
In short
One serving each: 171 calories in whole milk Greek fruit yogurt (1 5.3 oz container, 150 g), 82 calories in dry curd cottage cheese (4 oz, 113 g). More in whole milk Greek fruit yogurt: vitamin B12, saturated fat (17×), total fat (18×), vitamin D and 6 more.
More in dry curd cottage cheese: sodium (8.3×). Everything else is within 4% of a day's needs.
Calories, and where they come from
1 5.3 oz container (150 g) · 11.8 g protein · 17.7 g carbs (12.3 g sugars) · 5.9 g fat
4 oz (113 g) · 11.7 g protein · 7.6 g carbs (2.1 g sugars) · 0.33 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in one serving of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Vitamin B1242% vs 22%
1 µg vs 0.52 µg
- Sodiumlimit2% vs 18%
51 mg vs 422 mg
- Saturated fatlimit16% vs 1%
3.2 g vs 0.19 g
- Total fat8% vs <1%
5.9 g vs 0.33 g
- Vitamin D7% vs 0%
1.4 µg vs 0 µg
- Riboflavin (B2)26% vs 20%
0.34 mg vs 0.26 mg
- Vitamin A6% vs <1%
51 µg vs 2.3 µg
- Selenium24% vs 19%
13.3 µg vs 10.7 µg
- Cholesterollimit8% vs 3%
22.5 mg vs 7.9 mg
- Thiamin (B1)6% vs 2%
0.076 mg vs 0.026 mg
- Calcium12% vs 8%
152 mg vs 97.5 mg
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein11.8 g · 11.7 g24%·23%
- Carbohydrates17.7 g · 7.6 g6%·3%
- Fiber0.15 g · 0 g1%·0%
- Potassium209 mg · 155 mg4%·3%
- Iron0.075 mg · 0.17 mg<1%·1%
- Magnesium15 mg · 12.5 mg4%·3%
- Phosphorus171 mg · 215 mg14%·17%
- Zinc0.63 mg · 0.53 mg6%·5%
- Copper0.03 mg · 0.034 mg3%·4%
- Vitamin C1.5 mg · 0 mg2%·0%
- Vitamin E0.03 mg · 0.011 mg<1%·<1%
- Vitamin K0 µg · 0 µg0%·0%
- Niacin (B3)0.31 mg · 0.16 mg2%·1%
- Vitamin B60.062 mg · 0.018 mg4%·1%
- Folate9 µg · 10.2 µg2%·3%
- Choline21.9 mg · 20.3 mg4%·4%
From USDA FoodData Central: Whole milk Greek fruit yogurt (Survey (FNDDS) 2705430), Dry curd cottage cheese (Survey (FNDDS) 2705753). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.